by
on 17. Feb, 2012
in Abdominals, Core stability, Home Gym, Medicine ball
Exercise Description:
Full Situp (w/ med ball)
Classification:Core (medicine ball)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
by
on 17. Feb, 2012
in Abdominals, Core stability, Medicine ball
Exercise Description:
Medicine Ball Crunch
Classification:Core (medicine ball)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands above your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
by
on 17. Feb, 2012
in Abdominals, Fitness Equipment, Home Gym
Exercise Description:
Rollouts with Ab wheel
Classification:Core (body weight)
Instructions:
1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions.
by
on 17. Feb, 2012
in Abdominals, Body weight, Core stability, Home Gym
Exercise Description:
Side Plank
Classification:Core (body weight)
Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
by
on 17. Feb, 2012
in Abdominals, Body weight, Core stability, Home Gym
Exercise Description:
Bridge (Plank) on elbows
Classification:Core (body weight)
Instructions:
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
by
on 17. Feb, 2012
in Abdominals, Body weight, Core stability, Home Gym, Running
Exercise Description:
Bicycle Kicks
Classification:Core (body weight)
Instructions:
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.
by
on 17. Feb, 2012
in Abdominals, Core stability, Running
Exercise Description:
Incline Hip Raise
Classification:Core (body weight)
Instructions:
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
by
on 17. Feb, 2012
in Abdominals
Exercise Description:
Hanging Hip Raise
Classification:Core (body weight)
Instructions:
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
by
on 17. Feb, 2012
in Abdominals, Body weight, Core stability
Exercise Description:
Lying Side Crunch
Classification:Core (body weight)
Instructions:
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.
by
on 17. Feb, 2012
in Abdominals, Home Gym
Exercise Description:
Pushup Superman w/ Alternating Arms
Classification:Core (body weight)
Instructions:
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
